Gut-Healthy Snacks for Traveling

Gut-Healthy Snacks for Traveling

Airport food and gas station options usually aren’t great, so I like to plan ahead and pack foods that actually support digestion — not destroy it.

If you love snacks but don’t love how they make your gut feel, this post is for you. I’m sharing my favorite gut-friendly snacks — perfect for travel, work, or just when you need something quick and satisfying.

 

 

How Does a Snack Make the List?

Every snack on this list checks these boxes:

  • ✅ Made with quality, real ingredients

  • ✅ Non-perishable — no fridge required

  • ✅ Easy to pack in a bag or carry-on

  • ✅ Actually filling — not just low-calorie fluff

I group snacks into what I call the “Four Food Pillars of Snacking”: (Joking…sort of)

  1. Crunchy Snacks

  2. Jerky

  3. Protein Bars

  4. Chocolate & Desserts

Whatever texture or flavor you crave, there’s a gut-friendly option here for you.

(And just for transparency — I’m not affiliated with any of these companies… though I’d happily be!)

 

 

🥨 Crunchy Snacks

Criteria: Gluten-free, no seed oils (no soybean, sunflower, or “vegetable” oil).

My Picks:

  1. Siete Grain-Free Potato Chips (Sea Salt) — Potatoes, avocado oil, and sea salt. Proof that chips don’t have to be junk food.

  2. Jackson’s Sweet Potato Kettle Chips (Sea Salt) — Sweet potatoes fried in avocado oil. Stick with this flavor only.

  3. Simple Mills Lemon Sweet Thins — A crunchy, lightly sweet option. (Not all Simple Mills products make the cut, but this one does.)

  4. Boulder Canyon Chips (Coconut Oil or Avocado Oil) — Crunchy, clean, and simple.

  5. Hu Grain-Free Crackers — Grain-free and made with real ingredients. Perfect with dips or on their own.

 

 

🥩 Jerky

Criteria: Gluten-free (no soy sauce), no weird additives, and minimal or zero added sugar.

My Picks:

  1. Chomps — Original, Jalapeño Beef, or Turkey. Clean protein on the go.

  2. Mission Meats Variety Pack — Beef, pork, or turkey sticks in simple flavors like Cracked Pepper or Jalapeño.

  3. Clean Jerky Co. — Just beef, salt, and pepper. Pricey, but truly clean.

  4. Brooklyn Biltong — Air-dried, tender, and packed with flavor (Lemon Pepper and Peri Peri Chili are top picks).

  5. Epic Salmon Bites (Maple-Glazed & Smoked) — A unique, protein-rich option for seafood lovers.

 

 

🍫 Protein Bars

This category is rough — most protein bars are loaded with seed oils, gums, or “natural flavors” that can wreck digestion.
 But these options pass the gut-friendly test:

  1. Jacob Bars — High-quality whey protein, no seed oils, and naturally sweetened with honey. Feels like a real food bar, not candy.

  2. Prima Bars — Balanced macros, no artificial sweeteners or thickeners, and made with gut-friendly ingredients. 

  3. Rise Bars (Almond Honey Protein Bar) — Only three ingredients: almonds, honey, and whey protein. Clean, filling, and gluten-free.

  4. Feel Bars — Plant-based, made with pea protein, and easy on digestion. Simple ingredients, solid texture, and no junk.

 

 

🍪 Chocolate & Desserts

Criteria: No artificial sweeteners (no sorbitol, erythritol, or other gut irritants).

My Picks:

  1. Good Word Chocolate Chip Protein Cookie — Tastes like a dessert, feels like a snack.

  2. Honey Mama’s Bars — Made with raw honey, coconut oil, and cocoa. They melt easily, so keep them cool if traveling somewhere warm.

  3. Hu Chocolate Bars (Cashew Butter Dark Chocolate) — Just real ingredients. Rich, creamy, and gut-friendly.

 

 

✈️ Final Thoughts

Whether you’re traveling, at work, or just want healthier snack swaps, these are the on-the-go options I actually eat (or would). 

If you’re looking to support your gut while enjoying real food, start with these — all linked in my Amazon Storefront.

And if you struggle with bloating or sluggish digestion, try Bloat Blocker — formulated to help you beat bloating fast and enjoy food again.

 

Written By : Daniel Ricciardi

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